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Save money by packing lunch

Published: Sunday, July 21, 2013 at 6:01 a.m.

Last Modified: Thursday, July 18, 2013 at 2:10 p.m.

Whether you are a nurse or a bus driver, packing your lunch saves money. It is less expensive and more nutritious than ordering take-out.

Your lunch can involve a frozen low-sodium meal, leftovers or even sandwiches. If you are running out the door, you can still grab healthier, quicker and cheaper options than the local fast food restaurant.

By packing a lunch, you choose every component and have variety. Preparation is always to your standards, and should be done the night before to prevent a stressful morning.

Packing a lunch saves time and is less stressful than leaving work and fighting traffic to grab something to eat. With only 30 minutes for lunch, time is of the essence and is needed to eat without distractions.

Avoid buying single-serving packages. Buying ingredients in bulk saves a few more dollars. Pack your lunch in reusable containers. You will save money by avoiding the cost of plastic utensils and plates, and in turn, you will also save the environment.

Remember food safety rules when packing and transporting a lunch. Start with a clean surface and hands. Keep cold foods cold and hot foods hot. This is done by using a thermos or ice packs.

Eating lunch away from home has a larger impact on the average adult, according to USDA Economic Research Service. Lunch adds an average of 158 calories compared to preparing one from home.

A (natural) peanut butter sandwich on two slices of 100 percent whole wheat bread, one Roma tomato and one cucumber salad, one apple, one part-skim mozzarella string cheese and a 16-ounce bottled water has a total of 483 calories, 23 grams of total fat, 526 milligrams of sodium, 58 grams of total carbohydrates, 13 grams of dietary fiber, 22 grams of protein, 25 percent of vitamin A, 52 percent of vitamin C, 28 percent of calcium and 11 percent daily value of iron. This meal only costs $2.01, and it incorporates all food groups.

This is compared to a small cheeseburger, small fry and small no-calorie beverage at a fast food restaurant, which contains 530 calories, 24 grams of fat, 860 milligrams of sodium, 62 grams of total carbohydrates, 5 grams of dietary fiber, 18 grams of protein, 6 percent of vitamin A, 10 percent of vitamin C, 20 percent of calcium and 2 percent daily value of iron. This meal, on the other hand costs $3.65. This is a savings of $1.64.

Substitute a small 16-ounce caloric beverage, and you can add on another 140 calories and 39 grams of carbohydrates with no nutritional value. Be mindful of the beverages you consume with meals.

You can easily see how the numbers quickly add up. The nutritious meal from home provides an increase of vitamins and fiber, less sodium and costs less money. The increased fiber will keep you feeling full for longer. Beware of sodium, it can lurk in restaurant and processed foods. Be mindful of it when preparing any food.

Even if your meal at work is leftovers from the night before or you prepared a sandwich, you are still saving calories and money. Feel confident now to go out and prepare tomorrow's lunch.